Long, Strong Muscles

One of the big keys to the success of Pilates exercise is the eccentric contraction. There are three kinds of muscle contractions: eccentric, concentric, and isometric (the muscle is held in a static contraction). In Pilates, there is more emphasis on the eccentric contraction than one finds in most exercise systems. It is the eccentric contraction that accounts for long, strong muscles.

In an eccentric contraction a muscle lengthens as it resists a force. Contrast that image with what we usually think of as a muscle contraction, the concentric contraction, where a muscle shortens as it overcomes a weight or force. It is shortening muscle that gives a more contracted or bulky look to the muscles.

Think of the exercise band - if you stand on it to fix the middle, and pull the two ends up -  that part is a concentric contraction for the biceps. When you resist the pull of the band as you let it down slowly, that is the eccentric contraction for the bicep.   Eccentric contractions are very challenging for the muscles and do a good job of stressing the muscles. It is the eccentric contraction that puts the strength in our length. What I mean is that eccentric contractions are the subject of a lot of study because it is thought that muscle strengthening might be greatest with exercises that include eccentric contraction. Because of the higher level of tensile stress that eccentric contractions create, eccentric contractions are associated with muscle soreness, and injuries like strains and tears. However, this is rarely an issue where control is emphasized, and we don't overload the muscles.

Finally, no discussion of Pilates and the eccentric contraction would be complete without mentioning the role of the mind and intention. In Pilates, we actively intend length in our movement. Of course we set the stage for that with the right exercise instructions, alignment, and equipment. But ultimately Pilates moves are meant to be practiced with an attentive mind. When the mind is focused on length, all the subtle core moves that help create successful, and careful, eccentric contractions can take place.